The Pin Cushion Blog

Smoking Cessation

2012-02-08T15:59:00.000-08:00

Are you interested in quitting smoking, but it seems daunting? Here is The Pin Cushion's smoking cessation protocol. Remember, quitting smoking is the best thing you can do for your health!

Acupuncture is an effective tool to enable one to quit smoking by minimizing cravings, calming the nervous system and strengthening will power. However, acupuncture can only work if you are ready to quit and willing to commit to the process.

Acupuncture works by intercepting messages sent by the brain to the body that demand more nicotine, thereby disrupting the addictive process. Treatment will help eliminate most cravings, but not the habit. Generally treatment can help reduce cravings from 20+ cigarettes to only 3-5 a day.

Some behavior modification in the weeks before quitting helps to set the right course.

THE PLAN:

Today is the start date, and you will quit smoking 10 days from now. In the next 10 days you may smoke as often and as much as you want BUT, you may not do anything else while smoking. No driving, no tv, no email, no phone, no conversation. Your attention must be 100% toward the act of smoking. Smoke the strongest cigarettes you can handle for the first 5 days at your regular rate, and then move to ultralights for next 5 days while reducing your intake to half what it normally would be. All the while keeping your attention fixed exclusively on the act of smoking. Come in for acupuncture at least once during this time period.

Once the 10 days are up- that's it, you're done. Come in for acupuncture treatment 2-3 times the first and second week of quitting, followed by one acupuncture treatment in the third and fourth week of quitting.

Support person - The decision to stop smoking can elicit uncomfortable emotions. Ask someone who is available to you in the next few weeks to act as a sounding board and provide encouragement when needed.

Affirmation - An affirmation is a positive statement repeated often to create desired changes in your life. Repeating the affirmation helps not only to remind you why you are no longer smoking but imprints a new image of health so that the body can then produce health. Examples: "I am a non-smoker. I breathe fresh, clean air deeply into my lungs. I make healthy choices in my life."

Drink water - Research shows that dryness causes cravings. Drink water at room temperature frequently throughout the day.

Refrain from drinking coffee - Research shows that coffee causes cravings and dehydrates the body.

Food choices - Eat a lot of carrots, celery, and other vegetables throughout the next few days. Candies upset blood sugar level, which can aggravate smoking withdrawal symptoms. Sugar subsitutes such as Nutrasweet are sweeter than sugar and cause further cravings.

Managing cravings - Cravings feel like they will last forever but actually fade in two minutes. Plan what you will do during a craving. Examples: Repeat your affirmation, breathe deeply, walk to another place, use visualization, call your support person.

Fall Applesauce

2011-10-20T12:21:00.000-07:00

According to Chinese Medicine, apples are very nourishing for the lung and metal element, which are both associated with sadness and lethargy. Got a stubborn cough? Feeling down about the shortening days? Just need a warm, comforting bowl of sweetness? Try applesauce! So much better than the canned stuff, fresh applesauce is simple, affordable, and incredibly healthful.
I love tart cooking apples for this, including Granny Smiths, Gravensteins, Gala, Fuji, and Honeycrisp, but any apple will do.

Apples, cored and chopped (peeled for smooth sauce)
Water
cinnamon (optional)

Add your chopped apples to a splash of water in a large saucepan and simmer, covered, over medium heat. Check on the apples every 10 minutes or so, adding more water to prevent burning, if necessary. Once the apples are tender, mash them with a potato masher or blend for extra-smooth sauce. Add a dash of cinnamon and you're good to go!

Acupuncture for Migraines

2011-10-11T13:38:00.000-07:00

What do Vincent Van Gogh, Lewis Carroll, Claude Monet, Julius Caesar, Virginia Wolfe, Napolean, Elvis Presley, and President John F. Kennedy have in common? They are amongst the countless individuals that have played out their unique life story while dealing with the challenge of migraines.

The Mayo Clinic summarizes the definition of a migraine as such:

"A migraine headache can cause intense throbbing or pulsing in one area of the head and is commonly accompanied by nausea, vomiting, and extreme sensitivity to light and sound. migraine attacks can cause significant pain for hours to days and be so severe that all you can think about is finding a dark, quiet place to lie down. some migraines are preceded or accompanied by sensory warning symptoms (aura) such as flashes of light, blind spots or tingling in your arm or leg."

As unappealing as the above set of symptoms sounds, anyone who has experienced a migraine knows that a simple string of sentences does nothing to convey the intensity of debilitating effects migraines can have on daily life.

Migraines can also affect speech, and make it difficult to form sentences. Migraines typically last from four hours to three days, and sometimes even longer. The various visual phenomena, or, aura, that precede a migraine (usually by about 10-30 minutes before the headache) are experienced by approximately 20 percent of migraine sufferers.

The U.S. Department of Health and Human Services and the National Headache foundation report that approximately 30 million Americans suffer from migraines. 30 million! And a whopping 75% of those are women. So where do they come from, and why do some people suffer from them, when others have never experienced a migraine in their life?

A migraine is uniquely different than most other types of headaches, in that it is caused by vasodilation of cranial blood vessels, as opposed to vasoconstriction being the culprit in most other types of headaches- such as tension headaches. Genetics plays an influential role as well- 90% of migraine sufferers come from a family with a history of them. While the exact reason hasn't been fully explained yet, it is clear that migraine sufferers brain's are more easily excited than non-sufferers- the neurons are triggered to fire more easily.

Fluctuations in female hormones seem to increase the brain’s hyper-excitability even more. 75% of migraine sufferers are women, and migraines are often triggered before or during menstrual periods when estrogen levels drop. Additionally, most women report a decrease in frequency and severity of migraines after menopause.

Treatment options:

Most treatment options for migraine sufferers offer little to no relief, not to mention short lived results. More and more research is backing up the therapeutic effects of "alternative" medicine- natural, holistic health and wellness options that work to address the underlying cause of migraines, and prevent future attacks, as opposed to just trying to find a quick fix to cover a symptom for temporary relief.

The first step toward finding a solution for your unique set of symptoms, is finding what triggers send your brain into that hyper-excited state. There are uncontrollable triggers, such as weather fluctuations, and varying hormones during the menstrual cycle. Then there are controllable triggers, such as odors, lights, smoke, and diet.

Stress management is the number one goal for prevention, and making sure sleep is regular, restful, and the right amount for you, is a huge component to pain relief. Eating regularly and drinking enough water are also important components in migraine prevention. Along with eating regular, balanced meals of healthy, nutritive food, it's important to be conscious of dietary triggers. Some common dietary triggers include alcohol, dairy, chocolate, caffeine, gluten, aspartame, monosodium glutamate, salty foods, processed foods, and foods with nitrates. A food diary can be invaluable to help you identify triggers.

Naturopathic Doctors and Medical Doctors are recommending Acupuncture as a way to help prevent migraines, because they see the results. Because Acupuncture is a holistic medicine, it is addressing each patient on an individual basis, creating a unique treatment to address the symptoms they are experiencing. Acupuncture is beneficial for stress relief, and also therapeutic for improving quality of sleep, and those two reasons alone are enough to give it a try. Additionally, research has shown that Acupuncture points shift the body back into a parasympathetic mode, the central nervous system's "rest and relax" mode, a state conducive to healing, stress relief, and pain relief. Acupuncture is famous for pain relief, because it triggers the release of endogenous endorphins, our body's own natural painkillers.

Since migraines are such a complex condition, with varying triggers and symptoms, the treatment also needs to be unique and individualized, in order to get effective, lasting results. While there is no simple fix or easy cure, the process of studying your migraine patterns empowers you with knowledge that can be used to properly address your symptoms and find a level of relief that allows you to live a more manageable daily life.

Click here to read an article that explains the benefits of Acupuncture as compared to standard medical care for migraines.

Click here to learn why Acupuncture is a more effective and affordable option than Botox for migraines.

Resolving Insomnia

2011-07-28T15:11:00.000-07:00

Sleep has such a powerful effect on our daily life- it is imperative for our cognitive functioning, essential for our healing process, and critical for our emotional well being. When we sleep well, we are energized and grateful, but when sleep is elusive, a struggle to obtain, or disrupted for various reasons, we begin to recognize how vital it is to our wellness, and how difficult insomnia is to cope with.

Acupuncture is gaining recognition as an effective alternative to prescription sleep medications. Insomnia is a complaint commonly seen by Acupuncturists, as it effects and is intertwined with so many other conditions. We all want a natural, restful, restorative night's sleep, without the groggy hangover from pharmaceuticals or over the counter drugs. Acupuncture provides relief on a deeper level, treating the cause of the insomnia at the source, and dealing with each person's unique presentation of symptoms.

Insomnia is not a black and white issue, it's a term that encompasses various problems including: difficulty to fall asleep, restless sleep, waking during the night, waking up early in the morning, and dream disturbed sleep.

In Chinese Medicine, treating insomnia usually involves nourishing the Heart, and helping to calm the Shen, (the spirit of the Heart) so that it can rest, and be rejuvenated. However, each individual has their own unique presentation, which may also involve imbalance with other organs or meridians, and this is all taken into account when planning an appropriate treatment to alleviate the root cause of the insomnia. Following is an explanation of some types of insomnia identified by Chinese Medicine, and the typical patterns of symptoms that they involve.

Heart and Spleen Deficiency: involves difficulty falling asleep, fatigue, poor memory, palpitations, poor appetite, anxiety, and pale complexion.

Heart and Kidney Disharmony: characterized by waking frequently in the night, difficulty getting back to sleep, night sweats, palpitations, dizziness, poor memory, tinnitus, backache, dry mouth and throat.

Heart and Gallbladder Qi Deficiency: often affects timid individuals and involves waking up with fright and difficulty falling asleep again, lots of dreams, light sleep, palpitations, breathlessness and fatigue.

Liver Fire: more common in people with a lot of emotional stress, and can be characterized by nightmares, irritability, thirst, headaches, red eyes, and bitter taste in the mouth.

Phlegm Fire Disturbing the Mind: identified in people with restless sleep and lots of tossing and turning. There may also be dizziness, a feeling of oppression in the chest, nausea and poor appetite. Dietary changes can be very beneficial for this type of insomnia.

If you have noticed a pattern of waking up at the same time each night, it may be helpful for you to know that in Chinese Medicine, each of the 12 organ/meridian systems has an associated two hour time period during the 24 hour day. If you consistently wake during a certain time period, it could be helpful for your Acupuncturist to know, to better understand potential causes for your insomnia. This information, along with your symptoms, feeling the pulse, and observing the tongue, helps to determine a therapeutic treatment plan.

More and more people are seeking out Acupuncture for insomnia. Whether you've tried medications and don't like the side effects, are worried about dependence, or just don't feel like you are getting quality sleep when it is induced by a medication, Acupuncture is a therapeutic alternative that nourishes the body, mind, and spirit on a core level. Many people find that Acupuncture helps them feel calm and relaxed, which naturally allows them to fall asleep peacefully and wake feeling refreshed.

Sleep induced by a prescription is better than no sleep at all, but many people are left feeling groggy and hungover, and not as refreshed as they would feel from natural sleep. By treating your insomnia at the source, Acupuncture encourages your body's own natural sleep cycle to take over, and re-establish a peaceful rhythm of restorative sleep once again, so that you can greet each new day feeling rejuvenated and refreshed.

Self Care for Allergies and Sinusitis

2011-07-14T14:28:00.000-07:00

In the recent months our clinic has seen a spike in the number of patients suffering from seasonal allergies. Symptoms include sneezing, itchy eyes and nose, excessive mucus, sinus congestion, headache, fatigue and wheezing or coughing. The unlucky few may develop a sinus infection. Why are so many people suffering from allergies and what can be done about it? My hope is that this article will provide you with valuable information to help you reduce your suffering!

First let’s define allergy. Allergies are defined as: “a hypersensitivity disorder of the immune system. Allergic reactions occur to normally harmless environmental substances known as allergens; these reactions are acquired, predictable and rapid.” Conventional medicine treats allergies with medication and injections. Chinese medicine has a different approach. The goal is to reduce the reactivity of the body by lowering physical and emotional irritation and regulating and strengthening digestion and the immune system. Ideally, acupuncture treatments will begin before the seasonal allergies start. This can be difficult since the seasons of the Northwest vary greatly from year to year. In addition to receiving regular acupuncture to reduce irritation and balance digestion/immunity, the following techniques and guidelines are recommended:

Environmental Health
Dietary Therapy
Herbal Supplements

Environmental Health The EPA says that 60 % of Americans live in areas where breathing is a risk to one’s health. Air and environmental pollution are significant contributors to the rise of allergies. Remember that all of our energy comes from the air we breathe and the food we eat! Therefore the quality of air and food are extremely important. The nose and sinuses serve as the body’s primary air filter and protector of the lungs. Particulates of dust/ sand/soot /smoke, as well as bacteria/viruses/mold/chemicals clog and irritate the mucus lining in our nose and sinuses. Severe and persistent swelling blocks our sinuses leading to chronic congestion and infection. The following steps will help prevent and reverse this outcome.

Breathe clean air. Make sure you replace your furnace filter every 3 months. Use a humidifier if you have electric heat in your home. Fill your home with plants. Spider plants, aloe vera, philodendron and chrysanthemums all function as very effective air filters.
Irrigate. Use a neti pot to clean your sinuses. For people with chronic sinusitis this procedure should be done at least once a day, preferably in the evenings or after a steam.
Nurture your respiratory system by breathing steam. Put a large pot of boiling water on the stove and add a couple drops of Eucalyptus Oil, then cover your head with a towel and breathe in. Or visit one the local day spas (Olympus, Hot House, Banya 5) and melt in their Eucalyptus stream saunas!
Shower at the end of the day during allergy season. That way you are washing out accumulated allergens that may be trapped in your hair before going to bed.
Exercise regularly. If you are exhausted from your allergies, start slowly with two 30-minute aerobic workouts per week. This might just be walking the treadmill. Build up slowly to 3-5 workouts per week. If you have a sinus infection, no aerobic exercise, only moderate walking.
Increase your water intake!

Dietary Therapy During allergy season it is important to avoid foods that slow and impair digestion. Strong digestion helps us to have adequate and steady energy, blood production, and smooth circulation. When digestive function is impaired the balance of absorption/elimination is altered and toxins accumulate, creating a hyper-reactive body. Slowed digestion also leads to accumulation of phlegm which contributes to congestion and fatigue.

Dietary recommendations: Foods that are warming and neutral in nature. Foods that are cold extinguish “digestive fire” and contribute to mucus build up. Sorry, no smoothies and ice cream!

Consume more pungent vegetables and spices: onion, leek, ginger, cinnamon, fennel, garlic, and nutmeg.

Avoid: In general avoid excessive raw vegetables (remember, warm instead of cold—steam them), fruits (mainly citrus). No alcohol or dairy. Milk can increase and thicken mucus and is often the cause of food allergy. Sugar (including alcohol) weakens the immune system and is the primary fuel for bacterial infections and candida.

For those of you that want to be more aggressive, I recommend a product called MediClear by Thorne. Mediclear is a supplement containing proteins, vitamins, minerals and specialized nutrients and botanicals. It is intended to be taken daily as part of a 3 week cleansing program to cleanse, detoxify and strengthen the body. The 3 week program also requires eliminating certain foods, alcohol, and caffeine. If you are interested we can order the supplement at the clinic and a booklet outlining the food guidelines and menus is included. This is an easy, safe, affordable and effective way to “reset” your body.

Herbs/Vitamins

We carry a variety of Chinese herbs at the clinic. Consult with your acupuncturist for the appropriate formula. The following vitamins/minerals are recommended daily:

Multivitamin
1000-2000 mg of Vitamin C
100 mg Selenium
500 mg Magnesium Citrate
100 mg Vitamin B6

The following doses are taken from Robert S. Ivker's book, Sinus Survival: The Holistic Medical Treatment for Sinusitis, Allergies, and Colds. You might want to read this book too!

I really hope this helps—see you on the other side!

Bipolar Disorder and Acupuncture

2011-07-05T12:01:00.000-07:00

Have you been diagnosed with bipolar disorder or believe you know someone who might have it? Bipolar disorder is a mood disorder that effects millions of people and Acupuncture is being researched and studied as a complimentary treatment for it. Here's some information to help you understand how Acupuncture treatment can be beneficial.

Bipolar disorder (also referred to as manic-depressive disorder) is marked by periods of manic or high energy with euphoria and racing thoughts, alternating with periods of depression, apathy, and down moods. Symptoms can range from mild to severe depending on how bad or frequent the mood swings are during a cycle of mania and depression.

Most people with bipolar disorder often have relatives with bipolar disorder. They often have depression before the age of 25, and repeated periods of depression with oversleeping and overeating that doesn’t respond well to antidepressants.

How Can Acupuncture Help Bipolar Disorder?

Acupuncture is a holistic form of medicine. It is not only focused on the body, but is also focused on finding balance for the mind and finding equilibrium for the mood and emotions. People who have bipolar disorder are shifting from one extreme to the other, and the goal is to restore balance.

An Acupuncturist will assess a patient to determine what points would best correct the imbalance, relieve the symptoms at the source, and be balanced on a deep core level. Inserting needles at specific points helps to open blocked meridians and restore balanced energy flow. Many people fear that the needles could be very painful, but the needles are as tiny as a hair, and in most cases there is only a slight discomfort felt. The needles are then manipulated to have the desired therapeutic affect.

If you think that you or someone you know has bipolar disorder, it is important to see and get treated by a doctor or primary care physician, but also consider Acupuncture as an effective adjunct therapy.

Following is an excerpt from an interview with musician Kristin Hersh, about her experience with Acupuncture for Bipolar Disorder, originally published on AcuTake Health.

Kristin Hersh is the founder, lead singer and guitarist for the popular 1980s rock band Throwing Muses. She also is the author of Rat Girl, a memoir released last year that chronicles the early stages of Hersh’s 20-year battle with bipolar disorder. After two decades of trying everything from lithium to vitamins to exercise to just succumbing to her symptoms, Hersh had nearly given up on hopes of becoming well. Then she found acupuncture.

There is a lot of debate over how acupuncture actually works. Based on your experience, what is your interpretation of how acupuncture works for bipolar?

The way your soul is oriented to your body, it wants to be balanced; it wants to heal. But there are so many influences affecting us physically that it can’t always orient itself to the right position. It felt to me as though acupuncture reoriented me to the point where my soul knew exactly where it needed to be in my body. When I don’t get acupuncture, I am not orientated in my body, and my body isn’t functioning the way it should. We are emotional, psychological and intellectual beings, and all of these systems in me have orientated themselves since getting acupuncture. I haven’t yet experienced any symptoms that couldn’t be alleviated by coming back into balance that way.

Acupuncture is a systemic treatment rather than a symptomatic treatment. I trust this approach much more than the band-aid that medications provide. Bipolar is a host of conditions with a different array of symptoms depending on the person. I don’t experience this imbalance the way every other bipolar individual does. It is imperative to treat the disease at its deepest level. I didn’t want to live my life treating symptoms. I was diagnosed with bipolar about 25 years ago. That’s a long time to be trying to solve a problem and not succeeding. To have every symptom work itself out—to become unnecessary, is how it felt—makes me think that acupuncture works by treating the condition at its deepest level.

To read the entire article about Kristin’s return to health through Acupuncture,

click here: A Musician’s Return from Bipolar

A Woman’s Cycle: Balancing Hormones with Acupuncture

2011-07-02T11:17:00.000-07:00

A woman’s menstrual cycle is a complex and beautiful thing, but something that many of us could stand to know more about. Choosing to learn more about our body’s wisdom and natural cycle helps us to understand it more completely, and thus feel more empowered to make choices that help us feel balanced and in the flow. As an Acupuncturist, I meet many women seeking more ways to find balance and health. There are plenty of natural choices you can make on a daily basis to ensure you continue to feel vibrant, joyful, and healthy, no matter what time of the month it may be. Chinese Medicine looks closely at the various phases of a woman’s menstrual cycle to understand the inter-connected nature of yin/yang, and how acupuncture and Chinese herbs can encourage the healthy transformation of Yin/Yang occurring with each cycle. This article is a guide as to how Chinese Medicine views the menstrual cycle, and how Acupuncture can balance a woman’s Qi/Energy, Blood, Yin, and Yang, can help her find her natural rhythm once again.

From day’s 1-14, a woman is in the Yin half of her cycle, leading up to ovulation, the fertile time. Day 1 is the first day of menstruation, and approximately Day 1-5 or 1-7 of this Yin phase is when a woman has a healthy menstrual blood flow to shed the uterine lining that is no longer needed, because no egg has been fertilized. The start of a woman’s menstruation is often associated with the new moon.

Of course, not every woman has an exact 28 day cycle, our cycle’s vary depending on many different factors, but I speak in terms of the menstrual cycle in four parts of seven days each, for the sake of this article. The following image is helpful for understanding the process I’m talking about.

Week two begins the proliferation phase, when the lining of her uterus builds up once again to create a welcoming space for a potentially fertilized egg. This phase is considered very Yin, because it involves the uterus filling up with blood and being nourished by these fluids.

The Yin phase is an excellent time to nourish Yin and Blood through Acupuncture so that they are full and abundant and ovulation can occur. Additionally, one can observe the estrogenic hormones during this Yin phase, and recognize the correlation between estrogenic-phase hormones and Yin/Blood phase. Estrogen levels must be reached for ovulation to occur, and Acupuncture accomplishes this by treating Yin and Blood.

Right around day 14 marks the fullest part of Yin phase, when the uterus is nourished and protected; this time coincides with a woman’s ovulation, her fertile time. Ovulation is the time when Yin transforms into Yang, as demonstrated by the mature egg being released from its follicle. The egg travels down the fallopian tubes to the uterus where it has the potential to implant in the uterus and be fertilized. Chinese Medicine views this time as dominated by the movement of Qi and blood, and Acupuncture treatment focuses on encouraging this natural movement occurring in the woman.

Now we have entered phase 2 of the cycle: the Yang phase, which is dominated by progestogenic hormones. Progesterone helps warm and dry the fluid in the uterus to make the most welcoming place to facilitate an embryo’s development. A woman’s basal body temperature is slightly higher, which makes sense, since Yang is associated with warmth, sun, light, and dryness, as opposed to Yin’s cool, moist, dark, nature. Yang must be strong for the uterus to be warm and welcoming to the embryo, and to encourage its healthy development.

This phase now represents the fullness of Yang, and is often associated with a Full Moon. If the egg is not fertilized, we witness yet another transformation of Yang back into Yin, as the uterine lining begins to shed again, and another healthy menstrual flow begins.

Chinese medicine looks at this cycle in terms of Yin and Yang, Qi and Blood, to encourage a balanced transformation of all of them throughout this healthy process. As an Acupuncturist also look at each woman’s individual constitution which contributes to create her own unique cycle. I seek to understand her unique presentation and tak it into account with each Acupuncture treatment, in order to achieve balance in body, mind, and spirit. Utilized in this way, Acupuncture can help to balance a woman’s cycle, relieve PMS symptoms, and help increase fertility, as well as improve overall health and well being.

Runner's Advantage with Acupuncture

2011-03-23T19:51:00.000-07:00

There are 3 main things acupuncture will do for a runner.

1. Enhance your performance
2. Help your injuries heal more quickly, or prevent them from happening at all
3. Increase the longevity of your running career

How does acupuncture do this?

Acupuncture increases the circulation of blood and body fluids throughout your muscles and organs. This brings nourishment to your body, while also clearing out the metabolic waste.

Acupuncture also strengthens the health and integrity of the collagen in your body. Collagen is the protein that surrounds your muscles and organs. It is the glue that holds your body together. In Chinese medicine collagen has even more significance. Instead of being perceived as randomly occurring throughout the body, it has a matrix formed by channels called "meridians". These meridians are able to access every area of the body, from the more external muscles to your organs.
An easy way to visualize meridians and how they work is to compare to a highway or an electrical system. On a highway, everything moves along nicely until one lane is blocked, then everything slows. In an electrical system, if there's a break in the line, nothing after that break works. In your body, you want your "qi" (roughly translated as your life force), and body fluids to flow smoothly. By stimulating the collagen, acupuncture makes sure it is clear for this to happen. With your qi and body fluids flowing smoothly, your body is able to function healthily. You absorb and utilize nutrients more efficiently. So when you run, your body has everything it needs to perform at its highest potential.

No matter what you are specifically getting treated for, acupuncture has a few positive side effects that will enhance your overall health.

-Acupuncture reduces stress. When you are stressed, there is a lot of cortisol coursing through your body. This cortisol suppresses growth hormone, which is needed for healing.

-Acupuncture improves your sleep quality. It is during your sleeping hours that your body does a lot of maintenance and healing, from muscle repair to organ cleansing.

-Acupuncture boosts the immune system. This helps to reduce fatigue and will keep you from missing a run due to a cold or flu virus.

How many acupuncture treatments will you need?

Treatment protocols for acupuncture vary. It depends on if you are coming in for prevention and maintenance, or if you are treating an injury. There are many determining variables when treating an injury. How old you are, how active, severity of the injury, and how long ago the injury occurred all play a role in recovery time. An acute injury might only take a few treatments before you're back to your normal activity level. Something that has been a problem for awhile, (knee pain that started 5 years ago, for instance), will need a longer term of acupuncture. If you receive acupuncture treatments consistently for 6 weeks, you will know by the end of that time if acupuncture is going to work for you. The problem may not be completely resolved at that point, but there will definitely be encouraging signs of improvement by then.

Congee

2011-03-04T11:38:00.000-08:00

In China, a popular food for comfort and health is Congee. Congee is a cross between hot cereal and soup. Though, we in the West would consider it more like gruel or porridge. Depending on what you add to the congee, it can be used to help many ailments. Rice congee is easily digested and assimilated, tonifies the blood and the qi, harmonizes the digestion, and is cooling. It is great to use when a person is recovering from sickness and for firming up a tendency to loose stool. Add ginger to help circulation. Add garlic to help lower cholesterol and boost overall health. Add onion, garlic, chicken, and vegetables for an immune boost.

Basic Congee Recipe: 1 cup of grain and 9 cups of water and 1 ounce (28 grams) of herb and 1-2 ounces of meat is the standard recipe. A crock pot would work well for the long cooking time.

Directions: Bring to a boil then turn down heat to the lowest setting, cook slowly and gently for 6 to 8 hours, it is done when the grains are completely broken down and it has a soupy, but thick, porridge consistency. A crock-pot is great to use for this as cooking on the stove often leads to rice sticking on the bottom of the pot.

Here are a few recipes to try out.

This Sweet Rice Congee is warming, nourishes the blood and tonifies qi; and is great during the winter season. It has also been used to enhance beauty and longevity.

• The sweet rice promotes the flow of liver Qi, which helps keep angry feelings at bay and leads to calmness. 

• The Chinese dates nourish blood and spleen, promoting restful sleep and mental clarity. 

• Longan fruit contain large amounts of Vitamin C and phenolic compounds, which may help to detoxify and protect the liver.

Sweet Rice Congee

(Taken from Ancient Healing for Modern Women, by Dr. Xiolan Zhao, C.M.D.)

Ingredients:

6 cups water

1 cup black sweet rice (wash before using)

½ cup dried longan fruit

10 Chinese dates

2 tablespoons raw sugar

½ inch piece of fresh ginger, peeled and thinly sliced

Instructions:

In a large heavy saucepan, add 6 cups of water, black sweet rice, longan fruit, dates, and raw sugar. Bring to a boil over medium heat. Reduce heat and simmer for two hours, stirring occasionally. Garnish with ginger. Makes four servings.

Congee with Chicken and Goji Berries

(from: http://appetiteforchina.com)

Serves 4 to 6, or 1 person fond of congee leftovers

1 cup short-grain rice, rinsed and drained 2 cups chicken stock 6 to 8 cups water 1 tablespoon light soy sauce 1 tablespoon Shaoxing wine 1 teaspoon salt A dash of freshly ground black pepper 1/4 teaspoon sesame oil 1 lb chicken breast, cut into 1-inch cubes 1 tablespoon peanut or vegetable oil 1 tablespoon minced or grated ginger 1 cup goji berries, rinsed and drained

1. In a medium to large pot, heat up the rice, stock, and water until liquid comes to a boil. Reduce the heat to low and simmer for 1 hour, stirring occasionally and replenishing water as necessary.

2. Half an hour before the congee is done, in a medium bowl mix together the soy sauce, Shaoxing, salt, pepper, and sesame oil. Add the chicken, turn to coat, and marinate in the fridge for about 20 minutes.

3. Ten minutes before the congee is done, cook the chicken: Heat the oil in a wok, add ginger and quickly stir-fry until fragrant, about 30 seconds. Add the chicken and stir-fry until cooked through, about 3 to 5 minutes.

4. Stir the chicken to the simmering congee. Simmer for another two minutes. Adjust the seasoning as necessary with salt and pepper. Toss in the goji berries, and give everything another quick stir. Turn off the heat, and serve the congee piping hot in individual bowls.

Vegetarian Congee 

(from appetiteforchina.com Adapted from The New York Times)

Serves 6-8

1 cup short-grain rice 2 cups vegetable stock 6 to 8 cups water 5 or 6 dried shiitake mushrooms 1 3-inch piece of ginger, peeled and roughly chopped 1 large carrot, peeled and finely diced Salt to taste 1 medium head of broccoli, cut into little florets 1 tablespoon scallions, thinly sliced 1/2 cup roasted peanuts, chopped

Wash rice, and put it in a large pot with vegetable stock. Place over high heat until stock boils, then add about 4 cups water. Bring to a boil, and reduce heat to low. Simmer for about 1 1/2 hours, stirring occasionally and adding water as necessary (about 2 to 4 cups more.)

Soak 4 or 5 dried shiitake mushrooms in hot water until softened. Remove stems and thinly slice. After congee has been boiling for half an hour, add mushrooms to pot, along with ginger, carrots, and a generous pinch of salt. When the congee is almost done, add broccoli florets. Salt to taste. Serve hot in individual bowls and garnish with minced scallions and peanuts.

Note: All ingredients are available at most Asian grocery stores.

Acupuncture and Smoking Cessation

2011-01-21T18:29:00.000-08:00

It's a new year and with it, brings new goals and resolutions for 2011. I've already seen a couple patients come in for smoking cessation, so I thought it would be a great time to talk about the benefits of acupuncture for smoking cessation.

Tried to quit smoking in the past and haven't had luck? Try Acupuncture! Acupuncture can be an effective tool to use to quit smoking. Acupuncture can minimize cravings, calm the nervous system, and strengthen will power. By applying needles to five specific points on each ear, significant changes in your body’s internal functioning can be produced. Points are used to stimulate the kidneys, liver, and lungs; organs, which are responsible for eliminating the drugs still in your system. Two additional points for the central nervous system are used, to help with anxiety, mood swings, and other results of withdrawal. Acupuncture also helps to stimulate production of endorphins, which are tremendously depleted by any drug use. The end result of assisting the healing process and endorphin production is that the patient should feel less of the pain and discomfort of withdrawal and a decrease in cravings.

Treatment will help eliminate most cravings, but not the habit. The treatment is based on a protocol of 5 points in the ear. We may also put in a few body points depending on your pulse and any other symptoms you may be experiencing.

The following protocol is a simple but very effective treatment for any type of addiction.

The National Acupuncture Detoxification Association Treatment protocol uses five specific ear acupuncture points for addiction treatment:

Sympathetic point: Balances sympathetic and parasympathetic nervous systems and has a strong analgesic effect to alleviate anxiety and nervousness that can accompany withdrawal.

Kidney point: Tonifies the source energy and essence that is often damaged through chemical abuse. The point can also help resolve fear and increase the willpower needed to overcome addiction.

Liver point: Promotes repair of the liver from drug and alcohol abuse and aids in resolving anger and aggression.

Lung point: Strengthens the immune system and accelerates detoxification. Emotionally, it is associated with grief and letting go

Here is a plan one of our acupuncturists has developed that we like to follow:

Today is the start date, and you will quit smoking 10 days from now. In the next 10 days, you may smoke as often as you want, BUT, you may not do anything else while you are smoking. No driving, no tv, no email, no phone, no conversation. Your attention must be 100% toward the act of smoking. Smoke the strongest cigarettes you can handle for the first 5 days at your regular rate, and then move to ultralights for next 5 days while reducing your intake to half what it normally would be. All the while keeping your attention fixed exclusively on the act of smoking. Come in for acupuncture once or twice during this time period.

Once the 10 days are up- that's it, you're done. THROW OUT ALL CIGARETTES! Come in for acupuncture 3-4 times the first week, 2-3 times the second week, and 1-2 times the third and fourth week.

Make sure you have someone who can help support and encourage you along the way!

Drink plenty of water throughout the day to help curb cravings!

Try to refrain from drinking coffee and alcohol, since they not only dehydrate the body but are usually accompanied by smoking

Try to decrease sugar, which will also increase cravings. Fresh produce and whole grains will help curb cravings

Manage cravings! Cravings feel like they will last forever, but actually fade in minutes. Plan what you will do during a craving. Repeat an affirmation, "I am a non-smoker", breathe deeply, take a walk, use visualization, call your support person, exercise........

Lisa Nicodemus LAc

The role of your spleen in digestion

2010-12-14T18:20:00.000-08:00

In Traditional Chinese Medicine, one of the most important organs in digestion is the spleen. The spleen has an incredible ability to adapt to our environment and help us get our needs met. The functions of the spleen are adaptation, nourishment, and support. These are expressed at a physiological, anatomical, mental, emotional, and spiritual level.

At the physiological level, the spleen helps with digestion, converting food into usable substances within our bodies and sending them to where they are needed. This function in Chinese Medicine is known as "transformation and transportation". The stronger our spleen function is, the better we are able to receive nourishment from our food.

At the mental level, the spleen governs our ability to study and concentrate, to process information. The spleen's function is to adapt both food and information into something we can use. Ever heard of the saying, "There's food for thought"? Ever eaten too much and then felt sluggish? Or notice you crave sweets when you are really stressed out or have a huge exam to cram for?

At the emotional level, the spleen in expressed through your ability to obtain and give emotional nourishment and support. When our needs are met, we feel nourished and supported. When they are not, we sometimes turn to comfort foods.

At the anatomical level, the spleen governs the fascia and soft tissue in our body. When our fascia are relaxed and not constricted, body movements and digestion are smooth and easy. Our fascia and tissues become tense or relaxed in direct response to the emotions we hold onto.

Ever lost your appetite when you are worried or anxious about something?

So how to we strengthen our spleen, or better yet, how do we improve how our body absorbs and distributes the nutrients we take in everyday?

First make sure you are eating a broad and balanced diet! Second, consider our you are preparing your food. The process of digestion involves breaking food down into a "warm soup" in the stomach. Our spleen then "transforms and transports" the nutrients to the rest of our body. The spleen has to work extra hard and becomes strained/weakened when the food is very rich, raw, or cold. So to support our spleen in providing our bodies with the most nutrients possible, try to eat moderate amounts of rich food, chew all food well, and avoid too much cold foods/fluids. Raw foods are easier to digest the more finely it is chopped or grated, and when warm, pungent spices are added.

Here are some more general suggestions:

1) Enjoy and take time to eat! If we are stressed, unhappy, worried, or angry when we eat, our fascia and muscles are tense and constricted and our bodies don't digest and absorb all the nutrients from the meal. You might experience cramping, gas, bloating, burping, or diarrhea immediately after eating. Take time to sit down in a quiet place and enjoy the food you are eating!

2) Form a positive relationship with your food! Try not to think of food as "good" and "bad". Try not to eat "good" foods even if you don't enjoy them, but do so because you know you need to, and feel guilty when you eat "bad" foods. Once you have made the choice in what to eat, accept the food lovingly. Our attitude ti the food we eat will instruct our spleen on what to do with it.

3) Chew your food! The more you chew and break down your food in your mouth, the less work your digestive organs have to do! Chewing also warms cold/raw foods that you may eat before it enters your stomach.

4) When you are able to sit, relax, and become more aware of what you are eating, you are better able to assess when your stomach is full! The goal is to stop eating just before you feel full. When you overeat, a temporary line of food waiting to be digested is created (what we call stagnation!) Your body then uses all of its energy digesting food, and as a result, you feel tired and lethargic after eating. Overtime, our spleen becomes overstrained and eventually that stagnation of food becomes dampness and/or heat that accumulates throughout the body.

5) Try not to drink too much fluids during a meal. A little warm fluid with a meal is helpful, but too much dilutes the spleen's action and weakens digestion.

6) The digestive system needs warmth- think of your spleen as a fire- which is going to burn better- wet slaggy wood that has been snowed on or crisp dry wood? Too much raw or chilled foods/fluids overtime will weaken the spleen function to break down foods and can create dampness that accumulates throughout the body.

7) Eat like an Emperor in the morning and a Peasant in the evening. When you wake up, your body is running on empty and needs substantial nutrients to get you going in the morning. If you are already crashing by lunch time and looking for an afternoon siesta, you may need to re-evualte what you are eating in the morning. Try reaching for foods high in protein and carbs that have a low glycemic index. These foods release substantial energy over a long period of time to keep you going. (Oatmeal, whole grain cereals, eggs, peanut/almond butter, nuts, yogurt, etc) One the flip side, when you eat a huge meal at night, not only does your body have fewer hours to digest tar food, but our system is naturally slowing down towards the end of the day. The food ends up sitting in your digestive tract for longer, isn't best utilized in the body, and ends up creating stagnation, dampness, and heat in the body. This can lead to insomnia, increasing weight gain, as well as other things. By only changing the times you eat meals (not the daily calorie intake), you can drastically drop hard to lose pounds and increase your energy!

8) Aim to try to include as much fresh, local, seasonal produce in your diet as possible!

For more information on theTraditional Chinese energetics of food, check out "Helping Ourselves" and "Recipes for Self-Healing" by Daverick Leggett

Help! I have Seasonal Affective Disorder

2010-12-12T19:54:00.000-08:00

Well it seems like an appropriate time to write about this as my friends and I are joking that we live in Mordor. It poured rain for the past 24 hours, nothing but rain in the forecast, and the shortest day of the year is fast approaching- December 21st- 8.5 hours of daylight. So what's a Seattlelite to do? How can we get through it? How did you guess, Traditional Chinese Medicine can help. Acupuncture helps to restore the balance between yin and yang and promote the movement of qi, thus preventing stagnation and its nasty symptoms. Winter is a time of yin stillness and restoration, and while this is an important cyclical aspect of nature, certain individuals struggle with the associated darkness. I will share more information that can help. I have included an explanation of SAD as discussed in Acupuncture Today, followed by some useful lifestyle tips. Hope this helps~

"Seasonal affective disorder (SAD), a type of depression, is a debilitating problem that interferes with the quality of life of thousands of patients, especially during the fall, winter and early spring.

This syndrome seems to be a worldwide phenomenon and occurs cross culturally, especially in countries far from the equator. Clinical symptoms that reappear regularly with the seasonal changes include lethargy; difficulty concentrating; depression; negative thoughts; elevated cravings for carbohydrates with corresponding overeating and weight gain; hypersomnia (excessive sleepiness); tiredness in the morning; diminished libido; and decreased social interaction. Patients typically become more anxious by the end of the summer as they anticipate the coming months, during which less sunlight is present and their symptoms return.

Clinical experience reveals that patients may have other mental problems as well, such as substance abuse disorders, personality disorders and anxiety disorders, which as comorbdid conditions, further exacerbate the degree of the SAD patient's symptoms. Flaws and Lake define SAD as "a variant of bipolar disorder characterized by cyclic manic, depressive or mixed mood states that are somehow triggered by external clues to changing seasons, including principally, increased or decreased day length. Individuals with SAD tend to become depressed during the autumn months and manic during the springtime."¹ This is a complicated disorder that may accompany many severe illnesses such as cardiovascular and endocrine disease, and for which a patient should seek qualified professional help. Seasonal affective disorder does, however, respond well to treatment with Oriental medicine." Acupuncture Today, April 2003 by Skya Abbate

As a sun junkie somehow living and thriving in this soggy mess, I can appreciate the challenges of our winters. Here are some things to help get you through:

1) Receive regular acupuncture to boost and balance energy and support mood.

2) Exercise. In whatever way you can manage, and enjoy :)

3) Get outside. Put on your goggles, raincoat, ski boots, snowshoes, or not- and breathe in the fresh air and soak up any daylight you can.

4) If the sun comes out, so do you. Spend some time getting your Vitamin D.

5) Take Vitamin D. We will be adding Thorne Research Vit D to our herbs/supplements at The Pin Cushion.

Vitamin D is also known as the "sunshine vitamin" because the body manufactures the vitamin after being exposed to sunshine. Ten to 15 minutes of sunshine 3 times weekly is enough to produce the body's requirement of vitamin D. However, many people living in sunny climates still do not make enough vitamin D and need more from their diet or supplementation.

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for vitamin D as cholecalciferol. (One microgram of cholecalciferol is the same as 40 IU of vitamin D.)

Infants

0 - 6 months: 5 micrograms per day (mcg/day)
7 - 12 months: 5 mcg/day

Children

1 - 13 years: 5 mcg/day

Adolescents and Adults

Males and Females age 14 to 50: 5 mcg/day
Males and Females age 51 to 70: 10 mcg/day
Males and Females age over 70: 15 mcg/day

6) Do your best to avoid overeating and gaining excess weight, as this will increase fatigue and decrease mental clarity.

7) Rest! Bears do it, so should you. Stay warm, don't expend extra energy to keep your internal fire going. Wear warm layers, take hot baths and showers.

8) Cultivate the relationships and things in your life that bring you joy. Enjoy the warmth of friends and family.

The days will soon be getting longer friends!

Chili-Brown Sugar Delicata Squash

2010-11-17T17:13:00.000-08:00

Food is regarded as healing in Chinese medicine and can remedy many ailments. Try this roasted squash (or subsitute any pumpkin) with chili to fill your belly and keep you warm this winter.

Ingredients

1 pound delicata squash (about 1 large)
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 tablespoon brown sugar
1 teaspoon chili powder
½ teaspoon garlic powder

Preparation

Preheat oven to 425°F.
Cut squash in half lengthwise; scoop out the seeds. Cut into 1/4-inch slices. Toss in a large bowl with remaining ingredients. Spread on a cookie sheet.
Roast the squash until tender, stirring once or twice, 20 to 25 minutes.
Optional: Roast the seeds on a greased baking sheet for 5-10 minutes, stirring once during cooking. Top with salt for a popcorn-like snack rich in nutrients!

Serves 4 as a side dish

Blood Deficiency and Diet

2010-11-11T13:38:00.000-08:00

In Chinese medicine, blood deficiency is a diagnosis that refers to a set of symptoms. These include:

· Insomnia, poor sleep quality

· Anxiety

· Depression

· Headaches

· Fatigue

· Cold hands and feet

· Constipation

· Light or irregular menses

· Weight gain

Acupuncture and Chinese herbs balance and nourish to relieve these symptoms, but it is also important that our bodies are being supported by our diets to have the building blocks we need. In the perspective of Western medicine, the most common vitamin and mineral inadequacies contributing to blood deficiency symptoms are iron, calcium, folic acid, and essential amino acids.

Iron

In the body, 60-70% of iron is used in the hemoglobin. Hemoglobin is the part of the red blood cell that carries oxygen to the tissues. When the tissues are not receiving sufficient amounts of oxygen, we experience fatigue, headaches, anxiety, and depression. When our iron is low, we have less hemoglobin in our blood. In this circumstance blood isn’t going to be able to do its work as efficiently, including supplying the brain. This leads to insomnia, decreased memory, and difficulty in concentration. Lack of hemoglobin also affects the nourishment of the intestines, which leads to constipation.

Blood Deficiency and Anemia

Anemia is a Western medical term and is defined as a reduction in red blood cells. Many times patients see their MD with the complaint of fatigue. They get a blood test to check their iron and red blood cell count to see if they are anemic. The test comes back negative. So why does their acupuncturist still want to talk to them about blood deficiency? In Chinese Medicine, the term blood deficiency denotes a set of symptoms, as oppose to a number or level that can be tested.

Iron is stored in the liver, spleen, and bone marrow, as well as myoglobin and numerous proteins. These stores are drawn on when the amount of iron in the hemoglobin starts to get low. When this happens blood deficiency symptoms occur, but it will take quite a bit more depletion before anemia is measurable.

Absorption

The body is only able to absorb and utilize an average of 8-10% of the iron we consume.

Heme and nonheme iron

Iron is found in two forms, heme and non-heme.

The non-heme form of iron has to be converted into the heme form to be absorbed. The non-heme is the type of iron that is found in vegetable sources. Because of the extra conversion step, it is not absorbed as readily.

Heme iron is found in meat foods. This iron is already bound into muscle and blood tissues, making 10-30% of intake absorbable.

Other factors contribute to iron’s absorbability.

Increased by:

Body needs during growth, pregnancy, and lactation
Hydrochloric acid (production stimulated by meat protein)
Vitamin C
Blood loss or iron deficiency
Meats
Protein foods
Citrus fruits and vegetables
Iron cookware
Copper, cobalt, manganese

Decreased by:

Low hydrochloric acid

Antacids
Low copper
Phosphates in meats and soft drinks
Calcium
Phytates in whole grains
Oxylates in leafy green vegetables
Soy protein
Coffee and black tea
Fast gastrointestinal motility

Calcium

Well known for its responsibility for bones and teeth, calcium is also crucial for muscle contraction, including the functioning of the heart. Calcium is also needed for the nervous system. It has a role in nerve transmission and the releasing of neurotransmitters. Calcium influences serotonin and norepinephrine, whose balance is imperative in warding off depression and irritability. Other symptoms of calcium deficiency include headaches, insomnia, muscle cramps, and fatigue.

Absorption

Increased by:

Body needs – growth, pregnancy, lactation
Vitamin D
Milk lactose
Acid environment – hydrochloric acid, citric acid, ascorbic acid (vitamin C)
Protein intake and amino acids such as lysine and glycine
Fat intake
Exercise
Phosphorus balance

Decreased by:

Vitamin D deficiency
Gastrointestinal problems
Hypochlorhydria (low stomach acid)
Stress
Lack of exercise
High fat intake
High protein intake
Oxalic acid foods (beet greens, chard, spinach, rhubarb, cocoa)
Phytic acid foods (whole grains)
High phosphorus intake

Magnesium

Calcium doesn’t work without his friend magnesium. Magnesium is responsible for the relaxation portion of the heartbeat by dilating the coronary arteries. It also contributes to the production of energy. Low amounts of magnesium can cause increased PMS symptoms.

Absorption

Factors increasing or decreasing the absorption of magnesium are the same as for calcium.

Folic Acid

Folic acid is an important B vitamin. In its active form, THFA, its job is to help red blood cell production and to aid in the breakdown of protein. It also has a part in many amino acid conversions. Folic acid is instrumental in the growth and reproduction of all cells.

The first sign of deficiency is depression. Folic acid deficiency also shows in the skin, with cracks or scaling of the lips and corners of the mouth. Also associated with low folic acid is fatigue and the rapid graying of the hair. Folic acid deficiency has also been linked with cervical dysplasia and cancer.

Absorption

Folic acid is absorbed in the intestines. This can be an issue if one is prone to bouts of diarrhea, or is on antibiotics or tetracyclines that deplete colon bacteria.

Folic acid is mostly found in leafy greens (spinach, kale, beet greens) and is easily lost during cooking or after any sort of processing. Lightly sautéed is best.

Common causes of Folic Acid deficiency:

Inadequate nutrition – lack of fresh fruits and vegetables
Poor absorption – due to intestinal problems,
Metabolic problems from alcohol or drug use
Excessive demands on tissues, as with stress, illness, or pregnancy.

Amino Acids

Amino acids are the building blocks for proteins. Proteins have many responsibilities:

Growth and maintenance of body structures
Enzymes
Hormones
Immune system
Fluid electrolyte balance
Energy
Blood sugar regulation

There are 21 amino acids the body needs in order to carry out all its functions. There are two categories of amino acids, non-essential and essential.

Non-essential amino acids are supplied by the body.

Essential amino acids need to be supplied by the diet.

Animal proteins provide all essential amino acids. Plant proteins are incomplete and must be combined to achieve all essential amino acids. These are referred to as complementary proteins.

For example:

Grain – HIGH in the amino acid methionine, LOW in lysine

Legumes – LOW in methionine, HIGH in lysine.

Together they make a complete protein, having all amino acids. When all amino acids are present, neurotransmitters are balanced. When neurotransmitters are out of balance, depression, anxiety, and lack of focus are the result.

Susie Fanslow, LAc

Sources

Elson M. Haas, M.D. Staying Healthy with Nutrition. Berkley CA: Celestial Arts

Publishing, 1992.

Herbal Chicken Soup

2010-11-08T16:12:00.000-08:00

Fall is here and with it, comes cold and flu season! This is a great time to start boosting your immune system! The single, most important thing that we can do to support our immunity and prevent disease is to eat a balanced, whole foods diet. For most people, this means eating more fruits, vegetables, beans, nuts and whole grains. We have a great chicken soup recipe that includes many tonifying and nourishing Chinese herbs that are available at our clinic! Come in and see us for some acupuncture and chicken soup ingredients!

Nourishing Chicken Soup Recipe
The chicken in the following soup recipe brings out the qi tonifying and blood nourishing properties of the herbs. This recipe has been used by the Institute for Traditional in Portland for many years. It can be used for someone recovering from a serious illness or once weekly as a general tonic.
8 cups chicken stock
Huang qi (Astragalus) 10g
Dang shen (Codonopsis) 15g
Shan yao (Discorea) 10g
Long yan rou (Longyan fruit) 10g
Gou qi zi (Lycium fruit) 15g
Yu zhu (Polygonatum) 30g
Lian zi (Lotus seed) 20g
Hai zao (Hijiki) 3g
Bai mu er (White ear mushroom) 15g (soak in boiled water for 1 hour, discard the liquid, and add
mushroom to soup)
2 cloves of garlic
2 slices of ginger
1 tsp sea salt
2 carrots diced

2 stalks celery, diced
1 tbsp tamari
1 tsp toasted sesame oil
1-2 tbsp mirin or wine

Place the herbs in a large soup pot with the chicken stock, garlic, ginger, and sea salt. Bring to boil and reduce to simmer. Cover and allow to simmer for 4 mins. Add the fresh veggies and simmer for 5 more mins. Remove from heat and stir in tamari, oil, and mirin. All the herbs are edible except Huang qi. Can be stored for 2-3 days. Serves 4-6 people.

Stress, Weight Gain & Acupuncture

2010-11-07T10:17:00.000-08:00

You’re constantly going to the gym and you eat a healthy diet. So why doesn’t the weight come off? Why do you keep gaining? Your level of stress may be contributing.

Stress is a nasty beast and it reaches into every aspect of our health, from digestion to the level of hormones coursing through our bodies. These are the variables that dictate whether we hold onto weight or let it burn off.

Stress stimulates the body to release hormones. Particularly helpful in an emergency situation, these hormones are what kept humans alive in the days of the caveman. It is our response to a “fight or flight” situation and intended for only a short term occurence. What happens when the stress isn’t a tiger chasing us anymore, but is instead years in a high stress job or four years of graduate school?

After our bodies experiences elevated stress levels for over 24 hours, they go into a different mode. Anxiety sets in and the body's coping mechanisms are triggered. Our central nervous systems release more stress hormones, which over time have negative effects.

Cortisol is the big gun of stress hormones. It is directly responsible for weight gain, especially around the abdomen. A lot of cortisol coursing through your system will keep you from building muscle.

Growth hormone is responsible for rebuilding tissues (including muscle) and for burning fat. Stress hormones cause a decrease in the amount of growth hormone being released.

Effects on Digestion:

· There is a decrease in the flora that lives in our gut. This flora is needed to absorb nutrients we need. A decrease in gut flora can also lead to increased or decreased motility (diarrhea or constipation), as well as gas and bloating. Healthy gut flora is important in avoiding digestive distress, which is crucial when talking about the regulation of food in our bodies.

· Stress hormones also decrease stomach acid, which is needed to absorb protein, calcium and iron.

· Salivary gland secretions also decrease with stress hormones. Carbohydrates are first broken down with saliva and then finished in the small intestine. If the salivary glands aren’t able to do their job farther up the line, the intestines are burdened, and we’re back to unbalanced motility, gas and bloating.

· Stress hormones cause an increase in insulin resistance. This causes havoc with blood sugar levels, which leads to moodiness, headaches, dizziness and sugar cravings. With all this fluctuating, the body will hold onto weight.

· Stress hormones also lead to cravings. Sugar is quick energy and that’s what our bodies want in an emergency.

The oxygen moving in and out of our body influences metabolism and calorie burn. With increased stress, there is decreased oxygen.

Another important factor in exercising is having the energy and motivation to do so. Have you ever planned on going to the gym after work, but are too tired by the end of a long day? In our body, energy is made in our cells, in little units called mitochondria. When stress hormones are elevated, fewer mitochondria are produced. Fatigue and sluggishness will set in.

Stress hormones also play havoc with the hormones that influence our mood.

Serotonin, norepinephrine and dopamine are neurotransmitters that affect our sleep, well-being and happiness. Chronic stress disrupts the regulation of when these are released into our system.

Acupuncture is fantastic for reducing stress and keeping the hormones coursing through our bodies at more acceptable levels. The needles move our Qi, (roughly translated as “energy”), releasing it in places where it is stuck, or bringing Qi to areas where it is lacking. When our Qi is flowing evenly throughout our bodies, it creates balance in mind, body and spirit. On a physical level, we are breathing more deeply and evenly. On a spiritual level, acupuncture brings us back to center. We are calmer and more in tune with ourselves. In this balanced state of being, anxiety is reduced and our bodies don’t have the need to release stress hormones. Because whether or not we lose or gain weight isn’t just about which foods we choose and what exercise regimen we’re practicing. It’s also about our well-being as individuals.

Susie Fanslow, LAc

What autumn brings

2010-10-11T12:44:00.000-07:00

Fall us upon us, and as we transition into the season I'm noticing more clients coming in with colds and heightened levels of anxiety. This gets me thinking about the affects of seasons on health, and ways to maintain our health by "working with" the seasonal changes. One reason that anxiety might be elevated has to do with pace and exercise. Summer in the Northwest is a precious, celebrated time. The days are long and there are endless opportunities to explore and connect with nature. This provides a grounding effect, and as we exercise our bodies and engage in regular movement, we release stuck and stagnant energy that has accumulated from the previous winter. Our thoughts are reflected outward. When fall arrives, our bodies slow down and our minds speed up. We return to school and work and the general focus becomes inward. Momentum slows. We set our sights toward the coming holiday season and may get into a forward-focused mental pattern which often leads to feelings of anxiety, which then do not have a chance of being released as easily by our more sedentary lifestyle. It then becomes important to embrace what this time of year has to offer, while recognizing how we can keep ourselves physically and mentally balanced. Maintain a regular exercise routine, even if it means simply walking around your neighborhood. Keep your qi moving. If your thoughts have become more reflective, give your mind a break, daily meditations are simple, free and effective! Breathe in the cool autumn air and stay warm and wrapped up when outside. The immune system is adjusting as well. The Lung and Large intestine, or metal organs, are more engaged. We can nourish and support our defensive qi with warm fluids and foods, cook with warming spices, and take warm baths. The days are getting shorter and as our minds turn inward to reflect, so do our activities. Your body might need more sleep, more quiet time alone. It is important to recognize that seasonal changes require physical adaptations. The fluctuating changes in temperature make us vulnerable to colds/flu. To keep your immune system strong it is important to get plenty of rest, take a daily multi-vitamin, and keep your stress level from getting to high!

2010-10-09T19:06:00.000-07:00

Hey Everybody,

Welcome to our blog. In the coming months we will include health tips, related articles, recipes, and all sorts of useful and interesting information about Chinese Medicine and beyond! I also want to take this opportunity to share info about other businesses in the community that we like and want to support, many of which belong to our clients. We hope you will visit often, as we intend to bring many things to the table here.